“Inflammaging is generally defined as the combination of ‘inflammation + aging,’ or a chronic pro-inflammatory state that emerges as we get older, resulting from self-perpetuating cycles of tissue damage, host response, and immune dysregulation,” says Thomas McDade, PhD, a professor of medical social sciences at Northwestern University in Chicago who has researched inflammaging.
While you can’t stop the clock, research suggests that lifestyle habits like diet, exercise, sleep, stress management, and social connection may keep age-related inflammation in check.
1. Aim for an Anti-Inflammatory Diet
While diet matters for immune health, keep in mind that the best anti-inflammatory diet doesn’t have to be strict or universal, says Maximilien Franck, PhD, a former postdoctoral researcher in Quebec who has studied inflammaging. “Broadly, diets centered on minimally processed foods, fiber-rich plant foods, and healthy fats are likely to be beneficial for most people.”
To put this into practice, focus on small, consistent choices — like exchanging butter for extra-virgin olive oil or eating fatty fish twice per week — rather than a complete diet overhaul.
2. Avoid Pro-Inflammatory Foods
To avoid pro-inflammatory foods, limit your intake of sugar, sodium, refined carbohydrates, and processed meats by making most meals at home with unprocessed (or minimally processed) foods.
If this seems daunting, Cohen recommends aiming for progress rather than perfection. “Keep it simple,” he says. “I would focus on eating what we already know is good for you.”
3. Routinely Work Up a Sweat
“Exercise training may be one of the most important interventions for inflammaging, as both cardiorespiratory fitness and muscle mass are some of the strongest predictors of longevity and healthspan,” says Brian Andonian, MD, a rheumatologist and an assistant professor of medicine at Duke University School of Medicine in Durham, North Carolina, who has studied the effects of inflammaging on age-related disease.
To start an effective anti-inflammaging aerobic exercise program, aim for 30- to 60-minute sessions of moderate to high-intensity workouts like cycling or jogging at least a few times per week.
4. Prioritize High-Quality Sleep
Sleep isn’t just about feeling rested — it plays a critical role in supporting healthy aging. “Getting adequate sleep will help reduce inflammation and improve well-being overall,” Dr. McDade says.
Research shows a link between poor quality or insufficient sleep and higher levels of inflammatory markers and chronic disease risk.
5. Minimize Stress Through Mindfulness
Psychological stress triggers inflammation by activating a pro-inflammatory gene expression pattern, says Alan Cohen, PhD, an associate professor of environmental health sciences at Columbia University’s Robert N. Butler Columbia Aging Center in New York City who has researched inflammaging. ”If that stress exposure is repeated or prolonged, it contributes to a chronic, low-grade inflammatory state similar to what’s seen in inflammaging,” Dr. Cohen says.
- Meditating for at least 10 minutes daily to help improve your body’s stress response.
- Yoga has been shown to reduce inflammatory markers, cortisol levels, physiological markers of stress, and perceived stress, with regular sessions producing more significant changes.
- Journaling for 15 minutes a day three times a week, which combats stress and promotes emotional stability.
6. Limit Alcohol Consumption
7. Maintain a Healthy Weight and Lose Belly Fat
Carrying excess body weight — especially around the stomach — can drive inflammaging, as studies have linked belly fat with higher levels of inflammatory markers known to increase age-related disease risk.
Evidence suggests that accumulating belly fat, which surrounds the internal organs, may encourage the release of inflammatory compounds and activate immune cells, keeping the body in a state of chronic, low-grade inflammation.
With weight management in mind, Andonian says reducing your calorie intake may reduce inflammaging. Focus on prioritizing more physical movement throughout the day and managing what you eat through the Mediterranean diet or intermittent fasting, which triggers your body to burn stored fat. Additionally, getting plenty of sleep, limiting stress levels, and reducing alcohol intake can reduce belly fat.
8. Add Key Nutrients Wherever Possible
Along with incorporating an anti-inflammatory diet overall, there are certain key compounds worth calling attention to that may counter inflammaging further, Andonian says.
“This is an area of growing interest among both patients and scientists. Unfortunately, there are a lot of recommendations from the wellness space and on social media that are being amplified before the evidence is there,” Andonian says. He recommends getting these nutrients from your diet whenever possible — which could be emphasized in the following ways.
- For a probiotic boost, consider a probiotic supplement or fermented dairy foods like kefir or Greek yogurt.
- For protein intake, try a protein supplement or reach for plant-based or lean protein sources such as fish, eggs, beans, nuts, and soy.
9. Prioritize Connection and Purpose
“One of the best things you can do for your health is to know why you wake up in the morning; to feel like you’ve got a reason to be alive, and to be surrounded by people you care about,” says Cohen. “If you have that, the rest often falls into place.”
10. Talk to a Healthcare Provider
“There is unlikely to be any single tip that ‘solves’ inflammaging,” Franck says. “What seems to matter most is the overall lifetime exposures: diet, physical activity, infections, stress, sleep, pollutants, and other environmental conditions all interacting over time.”
While you can’t completely stop the aging process, you may be able to limit the role that long-term inflammation plays in your life.
“Studies show us that chronic inflammation is not necessarily an inevitable part of aging, and that it is possible to break the links among inflammation, aging, and disease that we commonly see in the United States,” McDade says.
Read the full article here
